Shavasana is not a nap and not a leftover. It is the pose in which the work of every other asana is absorbed. You lie like a corpse: unmoving, unresisting, aware.
Skip it, and the practice stays in the muscles. Stay in it, and the practice reaches the nervous system.
How to practise
- Lie on the back. Feet mat-width apart, falling open. Arms a little away from the body, palms up.
- Tuck the shoulder blades down. Let the chin be slightly lower than the forehead.
- Close the eyes. Scan the body from the toes to the crown and let each part grow heavy.
- Breathe naturally. When thoughts come, notice them and return to the body.
- To come out, deepen the breath, wiggle fingers and toes, stretch, and roll to the right side before sitting up.
Rest for 5–10 minutes at the end of practice. Longer if you are exhausted.
Benefits
- Deeply relaxes the body and the nervous system
- Lowers stress, blood pressure and residual fatigue
- Improves sleep quality when practised regularly
- Integrates the effects of the asana practice
Precautions
If lying flat is uncomfortable (pregnancy, back pain), bend the knees or lie on the side with support. Stay warm; the body cools quickly.
